Hormone-Balancing Recipe for PCOS & Blood Sugar Control

The Best Foods for PCOS Hormone Balance

If you’re struggling with PCOS, insulin resistance, or hormone imbalances, choosing the right foods can make a significant difference in balancing blood sugar levels, supporting metabolism, and reducing inflammation. You can find more evidence-based NHS information on healthy diets for PCOS.

This protein-packed omelette recipe is designed to provide steady energy, prevent cravings, and nourish your body with key nutrients that support hormonal health.

This recipe is high in protein (25g per serving), includes healthy fats to stabilise blood sugar, and is rich in magnesium and zinc, which are essential for hormone balance and stress regulation.

If you are struggling with cravings scroll down to get my Free 5-Day Crush PCOS Cravings meal plan.

Why This Recipe is Great for PCOS & Hormone Health

✔ High in protein (25g per serving): Helps stabilise blood sugar, reduce cravings, and support muscle maintenance.

✔ Rich in healthy fats: Avocado and olive oil provide essential fats for hormone production.

✔ Anti-inflammatory benefits: Turmeric and pumpkin seeds help reduce inflammation, a key issue in PCOS and insulin resistance.

✔ Magnesium-rich spinach: Supports stress management, improves insulin sensitivity, and aids in relaxation.

Recipe: Protein-Packed Hormone-Balancing Omelette

Servings: 1

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:

• 3 medium eggs (21g protein)

• 30g feta or cottage cheese, crumbled (4g protein)

• 50g baby spinach (rich in magnesium)

• ¼ avocado, sliced (healthy fats for hormone support)

• 1 tsp extra virgin olive oil (anti-inflammatory)

• ½ tsp turmeric (supports hormone balance)

• ¼ tsp sea salt

• ¼ tsp black pepper

•1 tbsp pumpkin seeds (zinc for hormone health)

Instructions:

1. Whisk the eggs in a bowl with turmeric, sea salt, and black pepper. Whisking well ensures a fluffy, evenly cooked omelette.

2. Heat olive oil in a non-stick pan over medium heat. Olive oil is a great source of monounsaturated fats, which support hormone production and heart health.

3. Add spinach to the pan and cook for 1-2 minutes until wilted. Spinach is high in magnesium, which helps reduce stress hormones and improve insulin sensitivity.

4. Pour the eggs over the spinach and cook for 3-4 minutes, allowing the edges to set before flipping or folding.

5. Sprinkle crumbled feta cheese on top and fold the omelette in half. Feta provides protein and calcium, which are essential for bone health, especially during perimenopause.

6. Serve with sliced avocado on top and sprinkle with pumpkin seeds for an extra boost of healthy fats and minerals.

Nutritional Benefits for PCOS & Insulin Resistance

This balanced meal is ideal for women struggling with hormonal imbalances like PCOS, weight gain, or insulin resistance.

Here’s why:

✔ Protein (25g per serving): Keeps you fuller for longer, prevents PCOS cravings, and stabilises energy levels.

✔ Healthy fats: Support PCOS hormone balance, reduce inflammation, and improve insulin sensitivity.

✔ Magnesium & zinc: Found in spinach and pumpkin seeds, these minerals help regulate stress hormones and improve metabolic function.

✔ Low-carb & blood sugar-friendly: This meal supports balanced blood glucose levels, reducing energy crashes and cravings.

When to Eat This for Hormone Balance

This hormone-friendly omelette can be enjoyed at any time of day, but it’s especially beneficial for:

• Breakfast: A high-protein start to the day helps regulate blood sugar and cravings, especially in women with hormone imbalances like PCOS.

• Post-workout meal: The protein supports muscle recovery and metabolism.

• Light evening meal: The magnesium from spinach and pumpkin seeds helps with relaxation and sleep quality.

Are you struggling with cravings and constant hunger related to PCOS? My Free meal plan is designed for you!

Balancing your blood sugar can help reduce PCOS cravings, boost energy, and keep you feeling fuller for longer.

Take the first step with my free nutritionist approved 5-Day Crush PCOS Cravings Meal Plan – designed to keep you satisfied while enjoying delicious, nutrient-dense meals.

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PCOS Nutritionist in Manchester & Online

I'm Lisa, BANT registered hormone balance, PCOS nutritionist and weight loss health coach. I work with women locally in Manchester and online across the UK.

If you need personalised guidance, my online PCOS Be Balanced 1:1 Programme includes advanced DUTCH testing.

This programme is designed ease hormonal chaos and balance PCOS.

My PCOS programme provides tailored 1:1 support to help you balance your hormones, improve metabolism, so you can lose weight and feel your best without restrictive dieting.

Book a free health review to find out more.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.